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-   -   Plateauing.... (http://board.crossfit.com/showthread.php?t=67761)

Patrick Eichmann 06-08-2011 06:34 AM

Plateauing....
 
Looking for some advice:

Ive been active in crossfit and general fitness activities, e.g. Running, lifting routines, etc for the past 7 years and have noticed that I'm starting to plateau, or even lose strength, is some of my crossfit related workouts. For example, at one point a year ago I had no problem completing multiple sets of 12 pull ups. Now I struggle in completing sets of 9. Same goes for the flat bench. I had no problem benching my body weight (185-190) a few years back but now struggle in putting up anything over 170.

Any idea why this plateu is taking place and what I can be doing to reverse it? I have been more focused on running recent but still work in 2 or 3 days of CF or lifting

Thanks in advance

Ryan Saraco 06-08-2011 06:40 AM

Re: Plateauing....
 
Need more information. How is your diet? Has it changed? How much are you running, what does your routine look like? If you are losing unintentionally strength, something is wrong with your diet or your training.

Patrick Eichmann 06-08-2011 06:50 AM

Re: Plateauing....
 
I typically will run 2 to 3 days a week, mixing up running work outs, and hit the gym 3 days a week. For the lattter I typically alternate from doing crossfit or circuit with doing push/pill workouts. Depending on the day I may go to the gym in the morning and do a light jog in the afternoon after work.

In terms of diet I'll admit ice jumped around a bit. I followed a paleo diet for a yr or so but it didn't work for me so I started to scale back on eating a ton of meat and focused more on veggies with a small portion of protien at most meals. I have also added some grains back into my diet but only do so in slight moderation.

Dan Graziano 06-08-2011 07:46 AM

Re: Plateauing....
 
take a full week off maybe your body is just burnt...mentally as well as physically

Eric R Cohen 06-08-2011 08:32 AM

Re: Plateauing....
 
Quote:

Originally Posted by Patrick Eichmann (Post 945632)
I have been more focused on running recent but still work in 2 or 3 days of CF or lifting

Thanks in advance

Sounds like this is your answer. Is your running improving? Look at runners vs lifters...if your are spending more time running, other areas will be neglected. Seems simple.

Katherine Derbyshire 06-08-2011 08:43 AM

Re: Plateauing....
 
Quote:

Originally Posted by Patrick Eichmann (Post 945642)
In terms of diet I'll admit ice jumped around a bit. I followed a paleo diet for a yr or so but it didn't work for me so I started to scale back on eating a ton of meat and focused more on veggies with a small portion of protien at most meals. I have also added some grains back into my diet but only do so in slight moderation.

Inadequate food is a very common cause of plateaus. Might be worth looking at your total calories and your macro breakdown.

Katherine

Patrick Eichmann 06-08-2011 09:18 AM

Re: Plateauing....
 
Yea, when it comes to running my endurance is building...

In terms of calories, using a standard BMR formula I need 2350 calories a day...thats before factoring in my activity levels. I probably eat close to the 2350 figure but may fall below a little.

I'm wondering if I'm over working myself?

Eric Montgomery 06-08-2011 09:22 AM

Re: Plateauing....
 
If strength is a main goal of yours....more food+more heavy lifting+less running.

A bodyweight bench press shouldn't be a difficult feat for a grown man if he's training smart and eating enough to recover.

Katherine Derbyshire 06-08-2011 09:50 AM

Re: Plateauing....
 
Quote:

Originally Posted by Patrick Eichmann (Post 945741)
In terms of calories, using a standard BMR formula I need 2350 calories a day...thats before factoring in my activity levels. I probably eat close to the 2350 figure but may fall below a little.

Then you're not eating enough to do anything but sit on the couch. Eat more.

Katherine

Patrick Eichmann 06-08-2011 01:32 PM

Re: Plateauing....
 
Thanks.

Katherine, what do you recommend? I do probably consume more than what my BMR states but wouldn't eating more be counterproductive? Eating more would probably equate to weighing more which would make pull-ups, for example, more challenging.

again, appreciate all the advice and comments everyone.


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